Cardio Program Q & A Bag

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.

You had a lot of questions yesterday and I have lots of answers.  Notice similar answers to many of the responses.

Question #1: “I have very toned arms legs & arms, but my belly stills holds the last bit of my fat that keeps me from having my perfect body. I do 2 x 20 interval runs a week (1 minute walk & 1 minute run) and then once a week I do a 6km jog. When is interval cardio the best? Should I be doing more endurance running instead?” – Heidi

I’m not going to change your program Heidi.  Refer to the two protocols from yesterday and I suggest you use a combination as you’re currently doing.

Increase the intensity until you hit your top goal pace for the 20 minute workouts.  And build up to 10 km on the long run.

Learn from doing Heidi.  sprinters

Questions #2: “Can sprinting be done instead of just jogging for 3×20 minutes? I’m training for basketball and I don’t want to lose my vertical leap by doing anything too long distance, plus sprinting is a great lower body workout. How would you suggest incorporating sprints into a workout plan?” – Alex

Alex, On your off days which means on the days you do not play basket ball or lift weights. Yes, trade in your jogging workouts for intervals if speed and power are your goals.  Start with 30 second sprints and 90 second rest periods.

Question #3: “I usually do cardio on my days off studying martial arts. But i sometimes wonder if it’s too much cardio. Sessions typically last between 1:2 – 2 hours a time. I have the typical skinny fat guy sydrome, podge belly with small arms and shoulders. My muscles are very stubborn and i find it hard getting enough calories. Is this cardio too much, not enough, wrong type or about right?” – Dan Bull

Hey Dan. Prioritize three weight training workouts, using my No Nonsense Muscle program, every 48 hours to take care of your muscle goals.

Do your martial arts on their own days.

Perform 10-20 minutes of interval cardio after your weight training days.

Put that plan into action for 6-weeks and record everything you learn.

Question #4: “hey vince I can’t run so well cause it just makes my knees worse, so I swim. When i swim though i swim every day for 30 minutes before my workout. Then I workout for an hour and a half, so all together it ends up being 2 hrs. But I want to lose my gut and gain arm mass. So should I cut down on my workout to make my cardio longer? like swim for an hr? and maybe instead of doing 3 or 4 different workouts for each muscle do maybe two instead? to make the time less? just wondering…” – Charles Badger

Hi Charles. Swimming before your weights is fine.  You may want to try it switched around just to double check which one allows a better weight training workout.

You’re confused right now with too many options.  Make ONE plan and ride it out for 4-6 weeks and learn all you can.  I suggest 1 day of just swimming and 1 day of just weights. Three 1 hour swims and three 1 hour weight workouts.

Join a swim team so you start swimming harder.  Find a workout partner or trainer to push you on your weight days.  Sounds like you’re intensity needs to be cranked.

Question #5: “I do 30mins CV training 2/3 times weekly on non weight training days. Am I just wasting my time and should I ditch these in favour of this interval training post workout? Is this interval training post weights workout more affective at burning more body fat?” – Phil

Yo Phil. You’re never wasting your time if you have reasons for doing something.  Even if it’s too watch Oprah while you do your cardio.  If you’re getting results, you’re never wasting your time.

You’ll only know if interval cardio works until you try it. Yes, you’ll burn more overall calories with interval training if done properly.  Start doing 30 minutes of interval cardio 2x a week and 1 easy 30 minute cardio workout.  If you’ve never done interval cardio, you’ll see some rapid results. cardio_md

Question #6:Whens the best time to do cardio before or after a workout ? Or on a separate day all together?” – Carl

I prefer to do my cardio program early in the morning to take advantage of depleted glycogen stores and more fat mobilization.

I like weights in the evening because I’m more alert and have a few meals in me and since I’m a hardgainer this gives me an edge to build more muscle.

Performing your weights as far away from your cardio is the best plan for muscle building but not necessary for fat loss.

I prefer cardio after a workout because I prefer more energy for more weights.  It’s personal preference and the best way to bust a plateau is to do the opposite of what you’re currently doing.

Question #7: “It is an interesting video. Is it better to do cardio 4 times a week for a shorter time, or 2 times a week for a longer period of time?” – Natalia

Only you can answer that Natalia.  Test both methods and let us know what you learn about yourself.  I would say it’s better to go more frequently for a shorter time so your intensity is higher and you get more metabolic boosts throughout the week.

Question #8:I just want to know that can we do cardio at separate time in a day.like i use to work out in the evening.so what if i do cardio(specially running) in the morning. I use to hit gym 5 days a week,so i have to do cardio haw many days.” – Akshay

This is fine Aksahy.  You’ll have to test it and learn from doing, not asking about it.  If you hit the gym 5 days a week you could do interval cardio after your weight 3 of those times and long, slow cardio 2 of those times.

If you can do all your cardio in the am and weights in the pm, you’ve got a great schedule and if this amount of training does not burn you out, go for it.  Your body is smarter than anyone else so listen to it for feedback and make changes up or down based on it.

END OF THE CARDIO PROGRAM Q & A BAGnononsense_final3_flat

If you want to see the exact cardio workouts and ab workouts I did for the last 10-weeks before the World Fitness Model Championships last year, make sure to grab my book: Your Six Pack Quest: 6 Pack In 6 Months Guaranteed.

I shed 23 pounds of fat and gained 8 pounds of muscle in the last 10-weeks before my shot – the most amazing results I’ve ever experienced and it had a lot to do with my unique and never-before seen cardio methods in this book.

Grab a copy to ensure you’re ripped for New Years 2010 this year, it’s only 4 months away!

Vince Del Monte

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Comments

12 thoughts on “Cardio Program Q & A Bag

  1. HI VINCE, I AM DOING WEIGHT EXERCISE FOR LAST MANY YEARS. I AM TRYING TO BE MASCULAR BY CHANGING MY EXERCISES EG. SOMETIMES HEAVE WEIGHTS WITH LESS REPS. OR SOMETIMES LIGHT WEIGHTS WITH HEAVY REPS. BUT I HAVE NEVER DONE CARDIO LIKE RUNNING OR SWIMING IN A FEAR THAT I MAY LOOSE MY MUSCLE SIZE. WILL CARDIO HELP ME IN GAINING MASCULARITY (INCLUDING ABS) IF I DAY TWICE A WEEK OUT OF 6 DAYS OF MY WEIGHT TRAINING? PLS GIVE ME A SOLUTION.
    SANJEEV – INDIA

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  2. Hi Vince,
    I’m just 16 yrs and I am of normal build for my age. During my daily workouts I use your tips and do some exercises from books of Charles Atlas which my father gave me. As I want to add weight, do you still recommend me doing cardio? Or is it better if I do high intensity training and weight training (dumbells 11kgs), which I like more than Cardio.

    Thanks in advance,
    Kristian Bonanno
    🙂

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  3. I had a question from the previous blog. Can someone answer it? Sorry for being off topic here.

    Where does the post workout shake fit in? Directly after weight training or after the cardio if you are doing cardio directly after your weight training session?

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    • @John. you should take your post workout drink when the ENTIRE workout is done. After weights and cardio.

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  4. Hey vince this is more of a question then comment, i am currently playing football gonna be starting to play football in 11th grade year of high school ,i have bine on a strenght program for 4 months now and have had tremendous gains of over 100 pounds to my bench from 285 to 395 and have bine getting faster and stronger on all aspects of training,now what i am wondering on this program my body responds well to it and i dident gain 2 much weight and actaully leaned out a bit, bot now i wanna lean out without losing any mustle or str and even gain,a freind told me 3 times a week add full body weighttraing intervals ,as when u use 25-40% of ure 1rm on the weight or machine or even incoraprate body excersices and do circuits he also told me to drink glutamine while i workout, now where i become scepticale is that i workout with the heavy weight/dynamic effort concepts of upperbody and lower body split and am wondering if use ligth weight and body weight excersices will i end up having a adverse effect on my body by overtraining even on such light weights? or since they are so light and me doing sprinting and agility training after will it help mme tone down without hurting my hard earned mustle

    thanks plz email back at s-y-s-t-e-m_o-f_a_d-o-w-n@hotmail.com

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  5. I tried doing my cardio post workout but I just couldn’t (I was on the recumbent bike; on a treadmill on another day). My legs felt like they were about to burst. Then I had a strange feeling of strain in my glutes/quads whenever I started walking in the morning, but now I’m doing cardio at least 8 hours before my weight workout and that’s not an issue anymore. So definitely agree to Vince saying that you should do whatever it is that works. Many thanks.

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  6. I do my cardio before my workout, i usually do the tread mill or the esciple cycle and now i have add at least 10 min on the bike after the work. I do like to run, hate it in the military and in football pratice. Adding the 10 min after the workout is that good or should i try something else

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  7. oh ya, and football is usually 2 hour practice…

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  8. hello vince, i workout monday, wednesday, and friday, and have football on tuesdays, thursdays, saturdays, and games on sundays, is this ok, considering i am trying to bulk up? I consume around 3000 calories a day, thank you

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  9. These last 2 posts are great. Too many people believe that ALL cardio will destroy muscle gains. If this were the case there would be no such thing as a heavyweight fighter. I personally prefer weights in the early afternoon and cardio at night.It just works with my schedule and I noticed the most gains training this way. I think the real key is intensity more then time of day and these are the times I can put the most into each type of workout.

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  10. Hey vince thanks for ur valuable suggestions.i am honored that u answered my question.thnx again

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  11. I agree early morning cardio yields the best results for fat burning. Good answer Vince, thanks for the info and reliable advice.

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